by Philip Sherriff | May 27, 2015 | WOD Diary
Warm Up: 800m Run, then set up / practice movements A. Strength: Build up Clean weight (5 minutes) B. WOD: For TIme 75 Calorie Row 50 Wallballs 10 Hang Squat Cleans (93/60kg) (SX: 80% of 1RM Sqaut Clean) 50 Wallballs 75 Calorie Row Cooldown: Couch Stretch (4...
by Philip Sherriff | May 26, 2015 | WOD Diary
Warm Up: 3 RDS- 10 Hollow Rocks, 10 Pushups, 30 second Handstand Hold Mobility: Banded Lats- 90 seconds each arm A. WOD- 4 Rounds for time 50m Swim 20 HR Pushups 10 Burpees *swim Scale is a 500m Row* B. Finisher- AMRAP 6 Minutes 3 Toes to Bar 3 Situps *add 3...
by Philip Sherriff | May 26, 2015 | WOD Diary
Tuesday 26th May Warm Up: Tabata Kipping Swings and Lunge Passthroughs Rest 1 Minute Tabata Overhead Squats and Front Leaning Rest Holds Strength: Overhead Squats 5×10 Building off 40% 1RM WOD – AMRAP 10 Minutes 2 Bar Muscle Ups (scale Chest to Bars) 2...
by Philip Sherriff | May 26, 2015 | WOD Diary
WOD ‘Karen’ 150 Wallballs For time Finisher: 3x400m Run
by Philip Sherriff | May 22, 2015 | WOD Diary
STRONGPERSON DAY! – The Strongman WODS are BACK! Bring it! A. Practice all movements / setup B. WOD Strongman Circuit (in pairs) 2 Minute AMRAP at each station (2 min rest between stations) • Stone Over Shoulder • Sled Push • Tire Flips • Farmer Carries • GHD...
by Philip Sherriff | May 21, 2015 | WOD Diary
Warm Up: 3 Rounds of Cindy A. Strength- Back Squats 5×10 Building B. Skill- Rope Climbing C. WOD – 20 Minute AMRAP 200m Run 20 Box Jumps 10 HR Pushups 1 Rope Climb
